Premier League Defender Dan Burn opens up about the impact of Eddie Howe’s leadership, how genuine communication and taking the time to connect with players makes a difference beyond just tactics. He reflects on the rollercoaster journey from near relegation to competing in the Champions League, and how winning the League Cup wasn’t just about the trophy itself, but the collective grit and unity that got them there.

The conversation also dives into the emotional highs and lows of chasing silverware and carrying the weight of a club desperate for glory. From the League Cup final to Champions League qualification, Burn doesn't just talk about the games, he talks about the journey.

This episode offers real insight into the heart of Newcastle United, through the voice of someone who lives and breathes it.

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HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

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Pressure shows up at the front door in broad daylight, stress lurks in the shadows of your own mind. One is the world’s expectation. The other is your own resistance to it.

In this episode, Jake and Damian unpack the crucial difference between pressure and stress, and why understanding it can transform how you handle challenges. Drawing insights from guests like Tom Aspinall, Steve Hansen, Barry Hearn, and Alistair Campbell, they explore how top performers prepare for pressure, ground themselves in high-stakes moments, and reframe fear into freedom. 

With practical tools and powerful stories, this episode is a guide to staying centred when life speeds up, listen in as Jake and Damian share how to turn pressure into progress and stress into strength.

Listen to episodes mentioned:

Tom Aspinall:https://pod.fo/e/2d3d2e

Steve Hansen: https://pod.fo/e/1ecdda

Barry Hearn: https://pod.fo/e/157c60

Alistair Campbell: https://pod.fo/e/f40aa

Mo lost his son, Ali, in a tragic and avoidable surgery. It’s the kind of grief that could break anyone. But instead of shutting down, he turned toward the pain, with honesty, logic, and a question that changed everything: Can we train ourselves to be happy, even after heartbreak?

One insight stood out: the 90-second rule. According to Mo (and backed by neuroscience), our emotions only physically last 90 seconds. What happens after that? That’s on us.

In this episode, we explore how to ride that first emotional wave, how to challenge the stories our brain creates, and how three simple questions can help us shift from reaction to intention.

This isn’t about pretending everything’s okay. It’s about learning how to respond when it isn’t.

If you’ve ever felt hijacked by your emotions, or just wanted a way to move through them with more clarity, this one’s worth your time.

Listen to the full episode with Mo Gawdat: https://pod.fo/e/140b32

Here is more information on the studies referenced:

1. 90 Second Emotion Rule (Dr. Jill Bolte Taylor, 2006), My Stroke of Insight: A Brain Scientist's Personal Journey

2. Space Between Stimulus and Response (Viktor Frankl, 1946), Man’s Search for Meaning

Sam Allardyce is one of English football’s most seasoned and straight-talking managers, known as much for his no-nonsense attitude as for his deep understanding of the game. With a career spanning decades, he’s led clubs like Bolton, West Ham, and Everton, and even had a brief but infamous spell as England manager.

In this episode, Big Sam opens up about what it really takes to build a football club from the ground up. From keeping your job long enough to make lasting changes, to scouting better players and improving performance fast, he lays out the reality of trying to grow while constantly under pressure. 

He also reflects on his time in charge of England and the regret over how that chapter ended, showing a more reflective and human side to his story. The conversation also dives into Allardyce’s more forward-thinking strategies, like bringing cryotherapy into football before it was cool, and using player data to back up tough decisions. 

This episode offers an honest, behind-the-scenes look at what football management is really like, tough, complex, and full of lessons you won’t find in a textbook.

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AG1 👉 Join Jake and top performers using AG1. Click the link and get an offer worth £68: https://hppod.co/ag1

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

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Explore offers and discounts through our other partners:

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You don’t have to be who the world tells you to be, and sometimes, the most powerful thing you can do is step outside the box others have put you in.

In this episode, Jake and Damian dive into the idea of breaking free from the labels others place on us, and the ones we place on ourselves. Through compelling reflections and lessons from guests like Rio Ferdinand, Fearne Cotton, Tom Kerridge, and Lee Child, they unpack how we can reclaim our identities and live more purposefully.

From Rio’s determination to be more than a footballer, to Fearne’s courageous shift away from mainstream TV, and Tom and Lee’s decisions to redefine their lives in the face of challenge, this episode uncovers what it means to live beyond expectation.

Listen in as they offer practical insights into redefining yourself on your own terms, and why embracing multiple identities may be the key to a more fulfilled, high-performance life.

Listen to the full episodes featured:

Rio Ferdinand: https://pod.fo/e/15914

Fearne Cotton: https://pod.fo/e/1021d8

Tom Kerridge: https://pod.fo/e/22356e

Lee Child: https://pod.fo/e/10a24a

Undefeated boxing champion and entrepreneur Laila Ali takes us ringside, then into the heart of what it means to belong. 

In this episode of Essential Habits, we uncover the deceptively simple practice her father, Muhammad Ali, modeled again and again: looking after the person no one else notices.

Through Laila’s stories, from waiting in queues of adoring fans to earning her father’s reluctant blessing to box, we learn how true leadership is less about spotlight and more about presence. By tuning into the quiet moments and the people at the back of the line, we tap into a habit that transforms culture, boosts trust, and fuels high performance.

In this episode, we explore:

-  Why 'the last person in line' matters more than the loudest voice

-  The neurobiology of inclusion and how exclusion literally hurts

-  Three simple shifts to build social awareness every day

-  How Laila earned her father’s respect and claimed her own greatness

-  What high-performing teams gain when everyone feels seen

Whether you lead a team, a family, or just want to notice people more fully, this episode shows why the smallest acts of attention can have the biggest impact.

Listen to the full episode with Laila Ali: https://pod.fo/e/265de7

Here is a link to more information on the studies referenced: 

1. The Good Samaritan Study (Darley & Batson, 1973)

2. Ingroup Bias and Empathy (fMRI Study, 2006)

3. The Spotlight Effect (Gilovich, Medvec, & Savitsky, 2000)

4. The Bystander Effect (Darley & Latané, 1968)

Dominic Calvert-Lewin is a Premier League striker known for his athleticism, drive, and key role at Everton FC. But beyond the goals and headlines, he’s also faced a tough road of injuries, personal setbacks, and intense pressure. 

In this episode, Dominic opens up about some of his lowest moments, times when injury left him feeling broken and lost. He talks candidly about the pressure to bounce back quickly, the mental toll of feeling stuck, and what it really took to dig deep and keep going.

He also reflects on the importance of having a strong support system, especially the role his wife and family play in keeping him grounded. Dominic shares how communicating openly about his feelings, even when it meant shedding tears, was a crucial step toward healing and growth. 

This episode is a raw and real look at growth, mental toughness, and finding strength through struggle.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heights

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

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In this episode, we revisit a powerful conversation with Chris Voss, former FBI lead hostage negotiator and bestselling author of Never Split the Difference.

In this insightful discussion with Jake and Damian, Chris shares his unique approach to communication, showing how the skills he used in life-or-death negotiations can transform the way we handle everyday conversations. From business meetings to family dynamics, Chris explains why listening more and speaking less can lead to better outcomes in every area of life.

Listen in as Chris delivers practical, transformative strategies to help you navigate pressure, connect with others, and negotiate like your life depends on it.

This new Essential Habits series breaks down the key habits behind high performance, one episode at a time. This week’s habit is deceptively simple: asking better questions.

Philosopher Alain de Botton joins us to explore how a single, uncomfortable question, “How have I annoyed you?” can deepen trust, defuse tension, and create stronger connections in every part of life.

Whether it’s at home, at work, or with close friends, we often avoid the conversations that would help us grow. Alain shows us a different way, one built on emotional generosity, honest listening, and the courage to be vulnerable.

In this episode, we explore:

• Why awkward questions build trust
• How to listen without getting defensive
• The science behind emotional connection
• What high-performing teams can learn from philosophy
• The hidden power of backstories and being 'truly heard'

Here is a list of studies referenced in the episode:

1. The Experimental Generation of Interpersonal Closeness. Arthur Aron, Elaine Aron (1997)
2. Understanding the conversation gap: Why employees aren’t talking, and what we can do about it (Braverly), referenced in How to Navigate Difficult Conversations with Employees. Harvard Negotiation Project 
3. Rejection Really Hurts, published in Science (Oct 2003). University Of California - Los Angeles
4. Daring Greatly by Brené Brown

Listen to the full episode with Alain De Botton here: https://pod.fo/e/1f5db0

John Legend is a singer, songwriter, and producer known for his soulful voice, emotional depth, and ability to cross genres with ease. With multiple Grammy Awards, an EGOT to his name, and a career that’s spanned decades, John has also become a voice for compassion, activism, and vulnerability in the public eye.

In this episode, John opens up about some of the most intimate moments of his life, his complicated relationship with his mother, who faced deep struggles after family tragedies, and how that shaped him growing up. He also talks about the heartbreaking experience he and his wife, Chrissy Teigen, went through with the loss of their baby, and how sharing that pain publicly became a way to heal and help others facing similar grief.

John also reflects on his once close bond with Kanye West, a friendship that deeply influenced his early music career but has since grown distant. 

This episode offers a raw and honest exploration of vulnerability, healing, and the strength it takes to navigate life’s toughest moments while staying true to yourself.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heights

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners